I-P90X3: ubunzima obukhulu bokuzivocavoca isigamu sehora kusuka kuTony Horton

Ufuna ukunciphisa umzimba noma ukufeza ukuma kwezemidlalo ngemizuzu engama-30 ngosuku? Bese uzama okuyinkimbinkimbi kakhulu evela kuTony Horton - P90X3. Ngemuva kohlelo lwesibili olunempikiswano, uTony udale uhlelo lwekhwalithi ngempela lomzimba wonke.

Incazelo yohlelo i-P90X3 evela kuTony Horton

I-P90X3 iyinkimbinkimbi yemizuzu engama-30 eyenziwe nguTony Horton ukushisa ngempumelelo amafutha nokwakha umzimba wemisipha. Ingxenye yesithathu yohlelo oludumile lwe-P90X yakhelwe ukuthola imiphumela ephezulu ngesikhathi esifushane. Khohlwa ukusebenzisa isikhathi! Uzothola imiphumela emikhulu kakhulu ngemizuzu engama-30 ngosuku. Lokhu kwenzeka ngokuhlanganisa ukuvivinya umzimba okunamandla okuzokusiza uthole umzimba wamaphupho akho.

Uhlelo lwesithathu lubhekwa okulungiselelwe kakhulu futhi okusebenzayo. Ngakho-ke ungabheki kuphela ochwepheshe bezempilo kepha nalabo abaphumelele ukuzama ukuqhathanisa zonke izinhlelo ezintathu, i-P90X. Kuyiqiniso, kunabagxeki abathi le ndawo eyinkimbinkimbi, uTony Horton ulahlekelwe ubunikazi bakhe futhi waba njengezinye izinhlelo ezifanayo, njenge-Insanity ne-Asylum. Kodwa-ke, iningi lokuthengiselana akunakwenzeka ukuthi kube ukushoda kokuqhathanisa okunjalo.

UTony Horton ekusebenzeni kwe-P90X3 usebenzisa uhla olubanzi kakhulu lokuzivocavoca oluzokusiza ukuthi usebenze ngokuqonda kahle ngekhwalithi yomzimba. Uzokwenza izinsimbi nokuzivocavoca nge-cardio, ama-plyometrics, ubuciko bempi obuhlanganisiwe, izivivinyo ze-isometric, i-yoga kanye ne-Pilates. Inhloso yohlelo ukuletha ndawonye eziningana yezinhlobo zokuzivocavoca eziphumelela kakhululokho kuzosiza ukuguqula umzimba wakho ngokushesha, kahle futhi kalula.

I-P90X3 ngokuphelele Ozimele uhlelo. Ungaqala ukuyilandela, noma ngabe ingadluliswanga ngaphambili i-P90X ne-P90X2. Kodwa-ke, kufanele uzilungiselele ngokomzimba ukuzivocavoca noTony Horton, ukushaqeka okukhulu akuwona wonke umuntu. Ngesikhathi sekilasi zama ukuhamba ngejubane lakho, uma kunesidingo, ima kancane.

I-P90X3 eyinkimbinkimbi

Uhlelo lwe-P90X3 lubandakanya ukusebenza okuyisisekelo okungu-16 nebhonasi engu-4: zonke (ngaphandle I-Cold Start ne-Ab Ripper) imizuzu engu-30 edlule. Kuma-parentheses encazelweni kukhombisa i-hardware oyodinga ukuqedela amakilasi. Qaphela: i-dumbbell eyodwa, futhi ibha ingahlala ishintshwa yi-expander.

Ngakho-ke, wonke amavidiyo we-P90X3 angahlukaniswa ngamaqembu amaningi:

Ukuqeqeshwa kwamandla kwamaqembu ehlukene emisipha:

  • Ubude I-Synergistic: 16 izivivinyo ezikhethekile zemisipha yomzimba wonke ezizokusiza uthole ukwakheka okuhle (i-dumbbell nebha).
  • The Inselelo: ukuthuthukiswa kwamandla omzimba ophezulu - ikakhulu kufaka phakathi i-Push-UPS kanye ne-pull-UPS (ibha evundlile).
  • Isishisi: umsebenzi omkhulu wawo wonke amaqembu emisipha yomzimba ophezulu (i-dumbbell, ibha evundlile).
  • Isigcino Ngaphezulu: ukuqeqeshwa okuhlose ukukhula nokukhula kwemisipha yomzimba ophezulu (i-dumbbell, ibha evundlile).
  • Isigcino Ngaphansi: ukuqeqeshwa okuhlose ukukhula nokukhula kwemisipha yomzimba ongezansi (dumbbell nesihlalo).
  • The Iqhawe: amandla e-aerobic ngesisindo somzimba wakhe (akukho mishini).

Ukuzivocavoca ngamandla we-cardio:

  • lobubhalo X: ukwandisa isivinini sakho namandla okuqhuma (ngaphandle kwesitoko).
  • Izilinganiso: ukwenza ngcono ibhalansi, amandla, ukuguquguquka kanye namandla emisipha (ngaphandle kwemishini).
  • Umkhohlisi: ukuthuthukisa imisipha yokusimamisa, ukuxhumana kanye nokulinganisela (ibha evundlile).

Ukuvivinya umzimba kwe-Cardio:

  • I-CVX: i-cardio okukhulu ngesisindo esengeziwe (ama-dumbbells noma amabhola emithi).
  • I-MMX: ukushiswa kwamafutha kusetshenziswa izakhi zobuciko bempi (ngaphandle kwesitoko).
  • I-Accelerator: izivivinyo ze-plyometric ne-aerobic ezihlanganisa amapulangwe amile futhi ashukumisayo (ngaphandle kwesitoko).

Ukuzivocavoca kokuthuthukisa ibhalansi, ukuguquguquka kwemvelo nokuqinisa imisipha yomongo:

  • X3 Yoga: i-yoga yamandla yokwenza ngcono uhlelo lwe-musculoskeletal, ukukhula kwamandla Jikelele nokulinganisela (ngaphandle kokusungula).
  • Pilates X: Ama-pilates wamandla emisipha, ukuguquguquka kwamalunga kanye nokwelula (ngaphandle kwesitoko).
  • I-Isometrix: izivivinyo ze-isometric zokwakha imisipha eqinile, eyakheke kahle (ngaphandle kwesitoko).
  • I-Dynamix: ukuqeqeshwa okunamandla kokwenza ngcono amamaki wokunwebeka nokukhuphula ukuhamba (ngaphandle kwesitoko).

Ukuzivocavoca ngebhonasi:

  • Ukuqala Okubandayo (Imizuzu eyi-12): ukufudumeza ukufudumeza (akukho yokusungula).
  • Kusuka ku-ripper (Imizuzu eyi-18): sebenzisa imisipha eyinhloko usebenzisa ukuzivocavoca okungama-static namandla (ngaphandle kwemishini).
  • I-Complex Lower: ukuqeqesha amandla umzimba ophansi (ama-dumbbells).
  • Phezulu Okuyinkimbinkimbi: ukuqeqeshwa kwamandla emzimbeni ophezulu (dumbbell, ibha evundlile).

Njengoba ukwazi ukubona, ngezifundo, uzodinga isethi esincane semishini: ama-dumbbells kuphela ne-chin-up bar. Futhi zombili zingacishe zilingane ukufaka esikhundleni se-expander. Uma usebenzisa ama-dumbbells, kuyinto efiselekayo ukuba namabhangqa amaningana ezinsimbi ezihlukile noma ukusebenzisa ama-dumbbells awelekayo. Isisindo sabesifazane esilinganayo kusuka ku-2.5 kg nangaphezulu kwamadoda - kusuka ku-5 kg ​​nangaphezulu.

Njengokukhishwa okubili kwangaphambilini kwe- I-P90X3 yenzelwe ukuqeqeshwa izinsuku ezingama-90. Uzoqhubeka amasonto ayi-12 nsuku zonke ngemuva kokuzivocavoca ngalunye. Lesi sakhiwo sifaka ikhalenda lamakilasi, kuya ngezinhloso zakho ungakhetha eyodwa yamashejuli amane okulungiselelwe wokuqeqeshwa:

1) Ikhalenda Amakilasic. Kufanele abantu abakhetha uhlelo lwedeskithophu nokusatshalaliswa okufanayo kwe-cardio nokuqeqeshwa kwesisindo. Uzoqinisa imisipha, ulahlekelwe ngamafutha omzimba, usebenze kuma-muscle-stabilizers ami ukuze ngime kahle futhi ngilinganise.

2) Ikhalenda Lneze. Ifanele labo abafisa ukuthola umzimba onamathoni anciphile futhi abangafuni ukukhula kwemisipha. Kulokhu, lolu hlelo luzogxila emsebenzini wenhliziyo nemithambo yokuzivocavoca yokuthuthuka nokuhamba.

3) Ikhalenda uMimbongolo. Idalelwe abantu abancane (be-astenikov) abafuna ukusebenza ekukhuleni kwesisindo semisipha. Ngaphezu kokusebenza ku-P90X3 uzodinga ukulandela indlela odla ngayo. Kufanele kube kunsalela kanye namaprotheni ukuqala ukukhula kwemisipha.

4) Ikhalenda Dama-oubles. Ikhalenda eliyinkimbinkimbi P90X3, kufanelana nalokhu ngokweqile. Kungcono uye eshadini Double kuphela uma usudlulise i-P90X3 okungenani kanye.

Okudingayo ukwazi nge-P90X3:

  • Lolu hlelo luqukethe ukusebenzisa isigamu sehora okungu-16 + namavidiyo amabhonasi ama-4.
  • I-P90X3 uhlelo oluhlukile hhayi ukuqhubeka kokukhishwa okubili kwangaphambilini. Ngakho-ke ungayilandela, noma ngabe awuzange uzame ngaphambi kwe-P90X ne-P90X2.
  • Okwezigaba uzodinga ibha yokudonsa kanye nezimbumbulu. Futhi ibha evundlile, nama-dumbbells angathatha indawo ye-expander expander.
  • Uhlelo luhlala izinsuku ezingama-90, kunokuzivocavoca okune okungu-4 kuye ngezinhloso zakho.
  • Lesi sakhiwo sifaka ukuzivocavoca okuhlukahlukene kwazo zonke izitayela zokuqina. Ungakhetha izikhathi ezithile futhi ubhekane nabangaphandle kohlelo.
  • Ukuzivocavoca kwaba namandla kakhulu kunokukhishwa kwangaphambilini, ngakho-ke ungafinyelela imiphumela ephezulu ngemizuzu engama-30 ngosuku.

Usengabaza ukuthi ungazama uhlelo olusha nguTony Horton? Akunakwenzeka ukuthi uthole okuyinkimbinkimbi okungaqhathaniswa ne-P90X3 ukwehluka, ukusebenza kahle nokuqina koqeqesho. Uhlelo lwesithathu lohlelo oludumile lwedlula konke obekulindelwe futhi lwaba esinye sezifundo zesimanje zokuqina.

Bona futhi:

  • Ukuhlanya okuvela kuShaun T noma ku-P90x noTony Horton: yini okufanele uyikhethe?
  • Uhlelo P90X2: Inselelo elandelayo elandelayo evela kuTony Horton

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